The Nation's Triathlon int he Heart of Washington DC via http://www.teamintraining.org

The Nation’s Triathlon is one of the biggest Olympic Distance Triathlons in the USA with more than 4000 triathletes racing. Shannon Roberts writes this guide to how to race The Nation’s Triathlon for first timers and beginner triathletes. Enjoy and good luck! 

The Nation’s Triathlon is one a triathlete of all levels of experience should not miss.  This race is well-organized and on a beautiful course through our Nation’s Capitol, Washington DC.

My husband and I registered for the 2011 race because it fell on September 11, 2011, the ten-year anniversary of the 9/11 attacks.  We thought it would be a great way to commemorate the anniversary by demonstrating that we are stronger now than we were on that fateful day.

This was our first big (as in the number of participants) triathlon, and our second year racing triathlons.  However, the smaller venues we had participated in were great practice for this race.  I think it would be difficult for a first triathlon to be this large because of the additional stressful logistics surrounding the mobilization to and from the race venue.

I would recommend doing a few local, smaller-venue triathlons to hone your gear needs and transitions before tackling a race as large as Nation’s Triathlon.  However, the sheer number of participants and spectators make this triathlon an exhilarating experience, and one to be remembered for a lifetime.

The logistics for this race are somewhat unique.  The transition area and course are not near the sponsoring hotels, or any hotels for that matter.  Bike rack set-up must be completed the night before.  The morning of the race, athletes must board a shuttle bus to the transition area.  This is a very large race, so consider this when budgeting time to rack your bike and get to the start of the race.  Crowds streaming in and out of the transition area make this process less than efficient.  There is no “running back to the car” to get or put away gear.

The Nation's Triathlon Transition Area via couchtocourse.wordpress.com

Night-before Bike Racking Tips:

• Mark your bike with a brightly-colored ribbon or handkerchief so that it is easy to find on race morning.  Something reflective would work well too.
• You can mark the end of the rack that your bike is in with a flower, or another bright ribbon.  I saw plenty of people doing this.  My rack was luckily marked by someone else who tied a balloon to the rack.
• Take a phone picture of your rack number and slot number.  Take a phone picture of your bike.  Write your rack number and slot number on your hand with a marker.
• Bring trash bags to cover your bike seat and handlebars to keep dampness from dew off of your bike.

We stayed in a sponsored hotel, the Omni, which was directly across the street from the main hotel which housed the expo and packet pick-up.  We rode our bikes from the hotel to the transition area to set up our spots.  The ride was very nice along the Rock Creek Park trail.

It was a great opportunity to make sure our bikes were mechanically sound after transporting them.  I would highly recommend taking this route when going to rack your bike.  Vehicular traffic in the area was snarled and causing major delays.  We walked to dinner downtown after racking bikes and then took the Metro back to the hotel.

 Race Day Setup

Take the shuttle on race morning for the Nation’s Triathlon.  Roads in and out of the transition area will be shut down and there is no parking anywhere close.

A few quick tips for race morning transition set-up:

• Bring a flashlight or headlamp!  Pre-dawn set-ups are dark!
• Bring your own tire pump.
• Pack your pre-race nutrition in a ziplock baggie to have with you in the hours leading up to the start of the race.  Don’t forget your filled hydration bottles for the bike.
• My pre-race nutrition
  • Clif bar early in the morning while getting ready at the hotel.
  • Ensure while riding the bus.
  • Gatorade and gummi bears to nervously snack on before the race.
  • Gu while in the corral, just before the start of the race.
  • Place your helmet on your handlebars or next to the bike, and your sunglasses in the helmet.
  • Place a brightly colored towel on the ground next to your bike, and place your bike shoes, socks, run shoes, number belt, and any clothing you will be throwing on over your swimsuit and tri shorts on the towel.
  • Place your items towards the back of the towel, leaving room to wipe your feet on the front of the towel as you don your helmet, etc.
  • Pack your bike nutrition in a bento box on the bike, put your hydration bottles on your bike.

The Nations Triathlon Swim Course in Front of the Lincoln Memorial via http://bangordailynews.com

The Nation’s Tri –  Swim Course

In the hours leading up to the 2011 Nation’s Tri, the race directors cancelled the swim portion of the race due to high water levels and current in the Potomac.  I was bummed about this, (the swim leg is my strongest), but once I saw full-sized trees floating down the river, I was glad to not be swimming there.

This decision changed the dynamic of the race, since we technically only had the bike to run transition (T2) to complete.  Race officials allowed participants to wear their bike shoes and helmets in the corrals before the race start.

Athletes were to run to their bike and take off, as if they were coming out of the river and entering the swim to bike transition (T1).  I chose not to wear my helmet or shoes because I wanted to stay true to the race and execute T1 under race conditions as if I had done the swim (minus the wetsuit).  Silly pride, maybe, but it was good practice for me to do.

Athletes lining up wearing their bike helmets provided comic relief, however, as we waited in our corrals.  The pointy aero helmets kept poking others, making for some comical exchanges.

We lined up in our corrals until released to start, and we ran into the transition area to our bikes.  Because of all the recent rain, the transition area was a mud pit.  Glad I didn’t wear my shoes…they would have been caked with mud.  I wiped off my feet and jumped on my bike for the 40k bike route.

The Nation's Triathlon Bike Course via v1rotate on Flickr

The Nation’s Tri –  Bike Course

The Nation’s Tri closed bike route is flat and fast.  After passing quickly through the monuments, riders are out onto the completely closed highway for the largest portion of the ride.  This bike course has been my favorite ride to date.  I would do this triathlon again based solely on the bike portion.

 Nation’s Tri Bike Tips:

• No curves and mostly straight roads allow you to hunker down and spin fast on this out and back course.
• There are no surprises on this course, no hills, and no sharp turns, except for a few well-marked turns near the finish line to enter the transition area.
• The first, in-town part of the course is a bit narrow, but it opens up at about mile 7 and it’s all wide-open countryside from there to the turnaround point and back to mile 22.
• This is the perfect course to maximize aerodynamics on the bike.
• Well-marked course with lots of volunteers to point you in the right direction.
• Biggest hazards on the course are other bikers and their dropped water bottles.  Use the “On your right” command as you pass others.
• My bike nutrition:
  • Gu Brew in the bike bottle.
  • One Gu about halfway through the race.
  • One Gu as I neared the transition area.

The Nation's Triathlon Run Course via v1rotate on Flickr

 The Nation’s Tri –  Run Course

The run route at Nation’s Tri is spectacular.  After transitioning from bike to run, settle into your 10k pace and enjoy the ride.  A few minor inclines and declines occur as you run towards the monuments (they don’t call it “Capitol Hill” for nothing).

 Nation’s Tri Run Tips:

• You see the monuments within the first of the course, so after turning around near the Washington Monument, get into fast cruise mode.
• The middle 2- are a long straight road surrounded by river and trees.  It can get a bit lonely out there with few spectators, so hammer down and get it over with.
• Athletes run around the tip of Haines Point, which is beautiful with a nice breeze coming off the river.
• Five aid stations along the way keep athletes well-hydrated.  The 2011 race was especially hot, so the aid stations were much needed.  Plenty of volunteers handing out cups helped efficiency.
• My strategy was to run to the last volunteer to grab a cup to avoid the potential bottleneck at the front of the aid station.
• Porta-potties are strategically placed along the course.  Always much appreciated.
• The final mile or so is back along the main drag lined with spectators cheering loudly, sure to help you kick it in to the finish.
• Mentally, I like to break runs into thirds.  For this race, the thirds are:
  • Rolling scenic two miles through cheering spectators and monuments—goes by quick because of the distractions, but hard to keep up pace while viewing the exciting surroundings.
  • Long three miles of park roads around Haines Point.  Almost boring compared with the first two miles.  Kick into cruise mode and get it done.  Think of it as a 5k.
  • Final mile of exhilarating excitement as you near the finish, screaming crowds and runners picking up the pace.  Finish strong!
• My run nutrition was:
  • Alternated water and Gatorade at each aid station.
  • Received a free Clifshot at aid station 2, so I took that.
  • Post-race nutrition;
    • Full bottle of water
    • Banana
    • Muscle milk—definitely a must-have for me
    • Post-race athlete plate provided by race

The Nation’s Tri –  Post Race

Post-race food was excellent, and the party atmosphere at the finish line festival was fun.  Meet-up with family was a bit difficult, but I raced with my cellphone in my run pack so we were able to find each other.

The Nation’s Tri Verdict

Aside from the disappointment of not being able to do the swim portion of this race, The Nation’s Triathlon lived up to its billing.  Athletes I talked to have done this race year after year, claiming it is their favorite venue.  The swim portion is apparently well marked with huge buoys, and the corral start helps minimize the flailing and kicking that occurs with mass starts.  This race is very well organized, and the only frustration I encountered was the crowd at the transition set-up area (get there early!).

Remembering September 11th before the Start of the Nation's Triathlon (C) Washington Post

I would highly recommend putting this race on your calendar in the future.  Go to Washington DC, make a mini-vacation out of it, eat like kings, and enjoy the race.

There is a special and unique pride that comes with finishing a race in our nation’s capitol.  Seeing the heroes among the athletes makes for an incredibly inspiring and emotional race.  There was not a dry eye when the National Anthem was played over the loudspeaker at the beginning of the race, as the sun rose behind the Washington Monument.  I get chillbumps just thinking about it.

You can sign up for the Nation’s Tri on September 9th 2012 now

Shannon Roberts writes the Just Tri It blog and you can follow her on twitter as @smroberts97

[Disclosure - This isn't a sponsored piece and BeyondTransition does not benefit if you do sign up]